Dogger

Awesome, thanks for the advice guys. And lsu thanks for talking to JP for me!

So I'll go ahead and get some rings and hang them off the chinup bar. I reckon I'll be able to manage 30 pushups a day to start with.

1 cheat meal a week and up the protein.

I'm still pretty hungry on the 2500 calories. It's definitely a lot less than I used to eat during fat fricking myself!

Cheers

Hi LSU777,

Thanks for the amazing info you’ve provided in this thread. Wondering if you’d be kind enough to give me some pointers on a couple of things;

I am a first time lifter and am on week 3 of the GSLP using Phrak’s variant.

I’m 37, 1.89m and currently 236lb. I was 300lb a year ago and have lost a bunch of weight through diet and stopping drinking a dozen beers per night. I’m finally at the stage where I’m comfortable stepping into a gym, hence the lifting only starting now. I’d estimate my BF to be around 25% currently.

My goal is to drop another 25lb of fat and build some extra muscle mass over the next 6 months. I read SWOLE and my long term ’expectation’ photo is Chris Hemsworth (as Thor) as we are roughly the same age and height.

I’ve started the weight progression very light,, so my lifts are currently;

Press: 55lbs
Bench: 100lbs
Squat: 77lbs
Deadlift: 88ls
Chins: -132lbs (assisted chin machine)
BB Row: 82lbs

I’ve added some side lateral raises and calf raises as plugins as I have wide hips and chicken legs (despite carrying the extra fat on my gut and back), so I really need to grow my shoulders (and chest) if I want to get a discernible V taper.

I am wanting to add some Total Work method chins and push ups this week to maximise hypertrophy.

Here’s my first problem. I got into push up position on my bathroom scales today to see what weight I’d be working with and it showed 176lb. That’s 76lb more than I’m benching. Funny thing is though, I can do 5 push ups in a row without feeling too fatigued. Should I up my bench weight given this discovery?

As you can see I am getting 132lb of assistance with the chins, so will be starting with negatives at home as I cannot do a BW chin-up yet. I have bought a free standing chin up bar for this.

Can you help me figure out a Total Work volume I can start with that won’t tire me out too much for my main workout?

I will also add in the fasted walking this week too and work up to the 360 challenge.

Any other adjustments I should be making to this program? I am eating 2500 calories per day and getting about 200g protein currently. That’s about 15 X BW.

Many thanks for your help mate.